Warmup

Tabata

Core tabata hip taps

8 min stretch

Strength

EVERY 90 sec x7 sets 

1 clean high pull 

1 power clean

1 squat clean

(drop after each )

WOD A 

1-2-3-4-5-6-7-8-9-10 reps for time of:

    • Dumbbell squats 50/35db’s
    • (On shoulders)
    • Bar-facing burpees

    • WOD B
    • 1-rep-max clean
    • Time cap: 12 minutes to complete both !!